Slangiron Photos on Instagram

As you can tell. I really like this quote. It does not admit defeat. It admits struggle. It accepts failure. It allows for life to occur. It reveals that we strive for little quantitative gains with more possibility of falling down than surmounting all obstacles. Yet, we all continue to push. To ache over our desires. To be sore, tired, and sick from our choosen direction. Time to accept fear. Acknowledge it and go anyway. Time to realize fear makes us better. #tribalalchemy#davefleming at University of Western States

Well we've had better ideas but it is #ThrashTuesday so even though I felt wreck from yesterday @mattbrenton and I pulled on our boots and did the damn thing.
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Did a traditional interval CrossFit workout then made a bad life choice. Took the sleds out back, and tossed some @mbslingshots around our legs and did 300 meters of cowboy walks while dragging a sled with a 35 # bag sandbag on our shoulders. So yeah, that happened.
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Finished up with 10 minutes of sandbag TGUs but the ol gas tank was running low and that was just as much a slog as the walk. Sometime what you love seems crazy to other people, but it's Tuesday to me.
#SlangIron#CrossfitKettlebell#TeamUncommon#kettlebellstrongman#TrainUncommon#LiveForward

You set your own fee schedule. Be sure the task is worth your chronological investment. Not every hour you work will be paid. Having patience with yourself will reduce confusion when you make an effort and it seems to produce nothing. The immediate response is rarely how business or athletics or even how life works. Remove instant gratification from your psyche and put it in the realm of fantasy. Give yourself a buffer of action; then effort; then waiting; then more action; then more effort; than reward. If you are struggling your life is simply buffering! #buffering#soundslikeacarwash#getthewaxjob at University of Western States

When you struggle, accept the struggle and see that from where you came you have already succeeded. You know you have a great community when you attract individuals who give you a boost when you're down! Great words to live by! You're only down not out. What you were is not who you are! Never settle for the facts of your past when your future is waiting for you! #growthofyourself#alwayspushing#communityofsuccess at South Portland, Portland

Well got hit with a virus this week and haven't trained since Tuesday. That's also when I did this piece from @kaylor.hasbargen. So I think I'm gonna blame the whole thing on him, this was gross.
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7 Rounds: Every 3 minutes perform the following
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18 Cal Bike
6 Burpees to 6" Target
9 T2B + 3 Bar Muscleups Unbroken
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Complex was suppose to include pullups but that was gonna be a bit much for my lat. Didnt really matter this was nasty anyways. Hoping to be able to train again come tomorrow.
#SlangIron#CrossfitKettlebell#TeamUncommon#IronClub#TrainUncommon#BadIdeasFromKaylor#LiveForward

Gorilla squats for a grip and squat motion challenge. Grab the weight and move it. Then move it a unique way. This helps build strength! Give it a go and have some fun with experimentation. Oh and enjoy some pizza! @ironclubathletics may have written or edited the book on the concepts of being different in the #slangiron world! #gorillasquats at Hot Lips Pizza

Had some open gym time today. Worked on my deadlifts and squats, then re-did a workout from a few months ago and smoked my time. Obviously my squat was a fail, trying to go for a personal best but can't win them all. Thanks @aroncavette for teaching me how to bail with the bar before ever letting me put weight on, clearly you know best coach! But I am gonna toot my horn about deadlifting some serious iron. 115 # at Lane 5 CrossFit

As real as it gets.
#Repost@richfroning ・・・
First of all thank you to all those who volunteered their time and worked long hours to make the CrossFit Games possible. Thank you to the best fans in all of sports for being with us all weekend and pushing us along. Congratulations to all competitors in all categories who competed, it's an honor to compete along side you! Congratulations especially to Wasatch CrossFit (@adrianconway_@builtfjordtough@spjut2@tensparkles@mandi_janowitz@hungryfitness) for winning the Affiliate Cup, you guys are all true champions and it was great to compete against you guys and get to know you better all weekend. Proud of my team and the effort they put in, definitely not the outcome we wanted but it wasn't because they didn't put in the work or push hard enough. Thank you to our amazing CrossFit Mayhem family and my family for always being there to support us. Thank you to my beautiful wife @hillaryfroning for always being there to support me and pick up my slack in the months leading up to competing. Thanks to @roguefitness who makes the best equipment in the world and their crew who works tirelessly to make the Games a success, to @reebok for making the best shoes and apparel, for @advocare for the best supplements on the market, for @rehband and @realtreeoutdoors for the support to allow me to do what I love.
And...
For those saying I am a poor sport for not smiling on the podium, I will not apologize for who I am. I'm a competitor to my core, I do not like to lose, and I do not hide my emotions well. There's one thing you can be sure of, we'll be ready next year.
📷 @flsportsguy

If you are looking for your next book that will grow your ability pick up Tribal Alchemy. A wonderful find when searching 'Tribal' in honor of Earth day and Bio-Dome. It goes through ways to utilize your team or tribe to be the most creative and effective. Even when you clash from time to time. Pick it up and become a better team member and better facilitator of growth and creativity! #tribalalchemy#davefleming#growthofyourself#creativitywillexpandyou at University of Western States

Another #kettlebellstrongman Friday sweat session/gut check in the books.
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And I'm making good on my promise to grit up, use the 16s, and let the 12s 'gather some dust' @jeanironmonk 😉💪
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It wasn't easy, but it was totally doable. Feeling proud of this week's gains and accomplishments!
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Now it's time for a burger, a big salad and a good sleep 😊
#alwaysstriveforbetter#thisis40something

The effects of TBI are felt at every level of athletics and felt by those closest to the athlete. There are ways to prevent reduce and heal these injuries with proper guidelines, treatment, and monitoring.
#Repost@samjohnsonpdx (@get_repost)
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Flashback to my favorite football player playing in his freshman year at Notre Dame. My younger brother Ethan was a naturally gifted athlete with tons of talent and strength. As a two year old he ripped a door off its hinges playing around. From that day on, he was a force and nothing to mess with. Unfortunately his violent ability on the field led to multiple head injuries. Concussions over the 9 years he played football still affect him today
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The sneaky aftermath of football comes around unannounced. It shows up in memory loss, headaches, unexplained sadness, and confusion. There is a lot of research still to be done on the matter of CTE. But there's no doubt that even the strongest, toughest, and most talented athletes can be affected for life. The time playing and the injuries sustained can last a lifetime. Something to think about for parents and kids coming up who might love the game but not enough to sacrifice their future comfort.
#flashbackfriday#football#notredame#cte#concussion at StrengthFarm Performance

Commuting made easy! Take your time when you cannot perform other tasks safely and use it as a learning opportunity! Also, when you whack your head and need some care, no longer sitting in a dark room for days on end. Get out into nature and interact with people. More and more research is supporting movement based therapy for neurological injury! Unfortunately, I have zero links so if you do please add, tag, or share! #movementtherapy#movebetter#liftbetter#livebetter at University of Western States

How many of you out there have run through a cycle of our Double KettleBell Linear Progression or heard about it? You can learn more about this progression and the double bell lifts to use with it at one of our upcoming courses.
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#Repost@crossfitcassel
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Freitag 28072017 | #DoubleKBLP
KettleBell LP (Double Bell): Week 8
Complete 5 Rounds of the following KettleBell complex working 60 seconds on 60 seconds off. Your 60 second window never changes. If you complete your complex early you bank additional time to rest heading into your actual rest period.
1 Round consists of the following Complex
10 x Double Swings
10 x Double Front Squats
*If you fail to complete your complex in two seperate rounds, lower one bell weight. The complexes do not need to be completed Unbroken but ideally this is the outcome of your training so take that into account as well how little time 60 seconds really is in choosing your bell sizes.
#SlangIron#CrossFitKettlebell#CrossFit#CrossFitTraining#Kettlebelltraining@crossfit@crossfittraining

Pursuing failure. Realizing science is the pursuit of knowledge through failure. Challenging your hypothesis. Failure is what you want. Success is a pleasant outcome however failure is what you really want because you gave your maximal effort and you were found wanting. That means you absolutely gave your all! When you succeed first time means you have more in the tank. Failure moves you forward! Success shows you where you are! #nothingfortheswimback#failforward#goku#vegeta at Milwaukie, Oregon

Well, when I was asked to toss down a unique bodyweight challenge during my filming for my @codyapp Dumbbell series I couldn't help but bust out the Russian Capoeira skills. This one's hard but pretty fun, give it a try and see what your time is.
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#SlangIron#CodyApp#GetTraining video by my guy: @mikefolden

Was pretty pumped to hit this overhead squat TGU pr after snatching last Monday.
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This is 124 #s on my left side. Which is a pr for this lift on this arm. Even better was I hit this on my Right arm as well. That's a pr too and not just post injury. I got this bell size after I got hurt so hadn't ever had a chance at it for the overhead squat style of getup til I went for it last week.
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Weights went R/L @ 53, 62, 70, 88, 106 and finally 124 on both sides. Pretty happy with the benefits I've seen with the addition of the KettleBell StrongMan program to my training. Week 6 of that just posted up if your on that week have fun thats a rough 3 days of training.
#SlangIron#TeamUncommon#IronClub#kettlebellstrongman#CrossFitKettlebell#TrainingUncommon#LiveForward

Time is a human construct. Time is flexible. Time is moldable. Time is yours to control. When you run out of time on activities you love and enjoy doing, it might be because you pissed away your time on exercises that served no purpose toward your goals. In my doctor scribbles and attempts at art I wrote "Priorities mold time to what is needed". So what are your priorities? You need to delete some events from your calender. Set deadlines on social events. If it is your priority now, something else can go or be postponed. #todayisagiftthatiswhywecallitthepresent#timelord#timeturner at University of Western States

Use of a squat rack or a door jam to perform the 'metronome' scapular coordination exercise. To help with upper back strength and shoulder mobility! #shoulders#frontrack movment is called the Gene Kelly or the metronome due to popular demand. at Milwaukie/Main Street MAX Station

The grass is always greener unless you're grateful for the days that suck the life from you!
I am not saying that it's all supposed to he happy go lucky. What I am saying is the suck is what makes you better! Hopefully all the students give 30 minutes to give this a listen!
#embracethesuck#grateful at University of Western States

Demonstrating the 'Elephant rack' here. Stumbled upon this when I was starting to lose my front rack while performing rack marches. Biggest risk here is the thunderclap of your head between the bells! That advice to not crush your head is from @ironclubathletics the hardest working man of iron I know! Stay tuned for more performance based support! Always fun to remember the sugar bowl incident while training to be better! #footstepsfalco#shanefalco#sugarbowl at Melbourne, Victoria, Australia

Well didn't get a chance to toss down my birthday workout yesterday so I did it today. Don't worry the pukefest my brother makes me do is still coming. But today was the following. .
33 H2H Snatches 1/4 BW (53)
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33 SandBag TGUs 1/2 BW (100)
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33 Full Cleans 3/4 BW (145)
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33 BW DxKB Swings (2x97)
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These were all slightly if not more then slightly over the prescribed weight but it was a lot fun even if I feel like I got hit by a truck.
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#SlangIron#TeamUncommon#IronClub#TrainUncommon#LiveForward

Moving the lifts once again after some time away. I'm excited to get them back in after some corrections to my own motion to give me more control and ability with the competition lifts.
More from @msathletics coming soon! at Portland, Oregon

Took some time out from programming to fine tune something I've been knocking around in my head for our KettleBell StrongMan program.
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I'm just calling this a "Jefferson Swing" because I got the idea from when I was going though my Jefferson deadlift phase.
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It's a great lift for really loading up the front leg when taking the swing from this modified Jefferson stance. I usually go thumbs back on my single arm work to increase the torso drop and demand on the p-chain but that isn't even called for in this lift. The hinge from this style swing loads up plenty. I have a feeling this will be showing up quite a bit in the new program.
#SlangIron#TeamUncommon#IronClub#kettebelltraining#kettebelltraining#TrainUncommon#LiveForward

Drop in at @firstcitycrossfit this morning. Thanks Coach Frank, see y'all again tomorrow. Hit KBSM week 3 power/endurance #2 today:
1) 3 x Sets of the following
6 x Windmill to Anyhow Pickup (3r/3l)
1 x Weighted Pushup + 30 Second Weighted Plank *Rest 90-120 minimum Between Rounds
*Use same weight on Plank as Pushup
*Build to a maximal 3 set effort hitting at least 3-5 volume buidling sets leading up this based on avaible bell weight
2) 2 x Sets of the following (1x each of the below sets)
1st Set
10 x Kneeling Snatches (R)
Max Set Kroc Row (R) Goal pick a weight to try and get 20 Reps with
10 x Kneeling Snatches (L)
Max Set Kroc Row (L) Goal pick a weight to try and get 20 Reps with
2nd Set
10 x Kneeling Snatches (R)
Max Set Kroc Row (R) Goal pick a weight to try and get 40 Reps with
10 x Kneeling Snatches (L)
Max Set Kroc Row (L) Goal pick a weight to try and get 40 Reps with *Rest as needed
3) Death by 10 Meter SandBag Carry
With a continuously running clock perform 1 Carry (10 meters) the first minute, 2 Carries (10 meters) the second minute, 3 Carries the third minute, and so on, continuing to add 1 Carry each minute until you cannot complete the required number of 10 meter Carries in the given minute. - subbed 2x 45 # plates for sandbags. at First City CrossFit

When the sand bags aren't heavy enough modify your Turkish get up by not extending at the elbow. Still working the complex changing of planes and core stabilty. Stay tuned for more from @msathletics and of course join @ironclubathletics and myself @crossfit503 this Saturday from 9 am-1pm for the Agoge strength seminar. Check out the event Brite link in my profile! at Milwaukie, Oregon

Chief of programming @ironclubathletics with a little twist on a classic lift.
#Repost@ironclubathletics
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Short timed a workout tonight. Thing I love about KettleBells is it's pretty hard to get board with them. Did these mid switch Dead Snatches today with my workout and they were rough. Solid lift for getting that upper and lower back going. The rest was just breath and don't think.
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15 Minute AMRAP
10 Alt. Dead Fancy Snatches
2 Burpees over the bag
12 foot carry
2 Burpees over the bag
12 foot carry
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Add 12 additional feet to the carry each new round
#SlangIron#CrossFitKettlebell#TeamUncommon#CrossFit#CrossFitTraining@crossfittraining

Already posted this recently however if you want a big serving of humble pie then you want some sandbag TGU's in your life. However, give the previous core stability post a go from @bounceback_bros a roll!
Stay tuned for more from @msathletics
And Milwaukie Spine and Sport. at University of Western States

I'm pretty damn happy about this. I feel like I've really been struggling with any overhead movements since the accident two months ago (today). When I saw "build to a heavy 3 KB snatches + 3 Corkscrew squats" I was pretty nervous but I knew that if I let fear rule me in that moment I would cower from any moment that challenged me. I had no choice but to show myself I'm stronger than I think. That I've come farther than I realize. I worked my way up to 62lb and couldn't be more pumped about it. Feeling stronger everyday. 🙏 #CrossfitKettlebell#northweststrengthandperformance#nwsp#slangiron#kettlebellstrongman at Northwest Strength and Performance

I'm a big fan of uni-lateral work. It makes the other side work harder to maintain stability and you can do twice as much volume! Taking a page out of the @crossfitkettlebell handbook and slanging 80 # for some scoop cleans!
Stay tuned for more from @msathletics and Milwaukie Spine and Sport. at Dr. David Stuart Rief DC

Due to a smaller build up for planning of this seminar we are dropping the time from 8 hrs to a rapid and efficient 4 hours going over the same power and performance instruction of the Olympic lifts and Kettlebells to get you stronger and more mobile!
Check the event Brite link in my bio for more information!
Your instructors will be myself and @ironclubathletics lead programmer for Northwest Strength and Performance; lead instructor for Crossfit Kettlebell and Earl of the Iron Born! at Portland, Oregon

Those looking to become better with the bell! Sign up on the event Brite link in my profile. This course will go over the Olympic lifts and many different kettlebell moments. July 15th 8-4pm! at Portland, Oregon

Time to get stronger. Time for Bag TGU...want to learn how? Check out @ironclubathletics he's the coach with the plan to get you slanging iron and he'll be instructing this great movement next Saturday @crossfit503 during the Agoge strength seminar!
Stay tuned for more from him and @msathletics while we all continue to get you more resistant to mediocrity! at University of Western States